My friend calls avocado is Nature’s butter. In Vietnamese, it’s called “trái bơ” which translates to “butter fruit.” Avocados’ consistency is not far from its creamy cousin, butter, but their nutrition content could not be any different. Both are also delicious and fall into the “fat” category of macronutrients, so let’s further distinguish them.
(1) Butter doesn’t grow on trees. Butter is a creamy creation from cow’s milk whereas avocados are plant-based fruits which grow on trees!
(2) Avocados have a high ratio of “good” fats. One whole avocado has an estimated 4 grams of saturated fat, 4 grams of polyunsaturated fat, and 20 grams of monounsaturated fat. Compare that to 7 grams of saturated fat, <1 g of polyunsaturated fat, and 3 grams of monounsaturated fat in ONE TABLESPOON of butter. Many Americans have a high consumption of animal products and low consumption of plant-based foods. As such, we tend to consume more saturated fat than mono- and poly-unsaturated fats. Monounsaturated fats and some polyunsaturated fats can help reduce LDL cholesterol and improve cardiovascular health.
(3) Avocados packed with fiber. 14 grams per avocado dude! Butter, zero.
(4) Moderation is key. Even though avocados can be a healthy alternative to mayonnaise, some oils, and butter, they are still in the “fat” family. The USDA recommends up to 30% of our daily intake be from fat. The best way to interpret this advice is to make a switch with the type of fat that your consuming. Increase plant based oils/fats and decrease your animal fats. Saturated fat (and fat in general) is important to be included in our diet for many reasons: vitamin absorption, hormone regulation, etc etc. So, don’t cut out saturated fats.
(5) Make guacamole. Everyone loves GUAC-N-ROLL!
Happy and healthy eating, friends